10 Reasons to Enjoy a Healthy Breakfast

1. Energy – energy levels are maintained and sustained by eating whole foods: fruits, vegetables, oats, natural law sugar/salt granola, nuts, yoghurt, eggs. wholewheat bread and etc. that release their energy slowly

2. Metabolism - is you miss breakfast, it slows down and makes it harder for the body to burn fat

3. Weight - eating breakfast first thing in the morning helps to keep it under control,  if you have a wholesome breakfast you less likely getting ”acute” hunger pains later on in day and feel fuller for longer

4. Memory – breakfast achieves this though its ability  to raise blood glucose levels, which makes sure brain cells are in top form

5. Concentration & Alertness - to boost them the brain needs feeding

6. Hunger - breakfast prevents binging on high fat and sugary foods later on in the day

7. Mood – eating good wholesome breakfast will cheer you up , so called mood-food connection

8. Stress - breakfast is a stress buster

9. Hydration - start your day with a glass of water with a slice of lemon (detoxifying effect) , fruit/vegetable juice, green tea. Avoid caffeine or at least too much of it

10. Immunity – Include some of the following in your diet: citrus juice, berries, fruits, melon, eggs, oily fish, whole grain cereal, wheat germ, flax seed and oats

 

10 Healthy Breakfast Ideas for keeping you in shape with the benefits of glowing wrinkle free skin

 

Apple Walnut Protein Pancakes

These hearty pancakes pack in whole grains, protein, and a little bit of fat—the perfect ingredients for a healthy breakfast . However, they also include a few tablespoons of walnuts, an excellent source of ALA omega-3 fatty acids that also boost skin health. We know that if our diet is deficient in ALA, then we may see signs of dry, scaly skin.

Ingredients, serves 2 – 3

Prep: 6min Cook: 25min Total: 31min

• 1 cup quick-cooking oats
• 1/2 cup whole grain pastry flour
• 2 tablespoons chopped walnuts
• 1 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1 scoop vanilla whey protein powder
• 3 egg whites
• 1 teaspoon pure vanilla extract
• 1/2 cup fat-free ricotta cheese
• 3/4 cup fat-free milk

Directions

1. Coat a nonstick pan with cooking spray, then wipe away the excess with a paper towel and set aside the towel. Use this towel to wipe the skillet between pancakes, recoating the skillet with the oil and cleaning away any pancake batter crumbs. Preheat the skillet to medium-low, then reduce the heat to low.
2. Combine the dry ingredients in a bowl and mix well. Then add the wet ingredients and mix.
3. Spoon about 1/2 cup of the batter into the pan. Cook for 1 to 2 minutes, or until firm and golden brown. Flip the pancake and finish cooking for 30 seconds to 1 minutes longer, or until golden brown. Remove the pancake to a plate. Wipe the pan with the paper towel.
4. Repeat STEP 3 with the remaining batter to make a total of 8 pancakes.

Recipe Tips

It’s important to cook pancakes over low heat to make sure they cook evenly. If the heat is too high, the outsides will burn while the insides remain runny.

Recipe Notes

Lean Tip: Limit yourself to 3 pancakes per sitting and store the rest in the fridge.

Nutritional Facts per serving

CALORIES	351.2 CAL
FAT	6.8 G
SATURATED FAT	0.8 G
SODIUM	155 MG
CARBOHYDRATES	46.2 G
TOTAL SUGARS	8.2 G
DIETARY FIBER	6 G
PROTEIN	24.3 G

 

Smoked Salmon ‘n’ Bagels

One reason your skin starts to look dull as you grow older is because it produces less oils,

getting your glow back by adding some omega-3 fatty acids into your diet. Salmon is one of the best sources of omega-3s, but it’s not always breakfast friendly. Try smoked salmon on your bagel to add a little savoury flavour.

Ingredients, serves 4

Prep: 10min Cook: 0min Total: 10min

• 6 ounces fat-free cream cheese, at room temperature
• 2 tablespoons chopped fresh dill
• 2 teaspoons drained capers, chopped
• 4 pumpernickel bagels, halved
• 3 ounces smoked salmon
• 1/2 small red onion, thinly sliced
• 1/3 english cucumber, sliced
• 1 tomato, cut into 8 thin slices
• 4 leaves lettuce

Directions

1. In a small bowl, combine the cream cheese, dill, and capers. Spread 4 bagel halves with 1 tablespoon of the cream-cheese mixture. Top with layers of salmon, onion, cucumber, tomato, and lettuce. Cover with the remaining bagel halves. Cut each sandwich in half.

Serving Suggestions

Lemon-Mustard Dill Spread: The flavours of salmon and dill have always been a classic pairing. For an easy-to-make-ahead accompaniment to this sandwich, in a small bowl, combine 1/3 cup low-fat mayonnaise, 2 tablespoons chopped fresh dill, 1 tablespoon chopped fresh parsley, 2 teaspoons Dijon mustard, 1 teaspoon lemon juice, 1/2 teaspoon grated lemon peel, and ground black pepper to taste.

Nutritional Facts per serving

CALORIES	386.3 CAL
FAT	4.1 G
SATURATED FAT	0.4 G
SODIUM	834.9 MG
CARBOHYDRATES	67 G
TOTAL SUGARS	11.7 G
DIETARY FIBER	5.2 G
PROTEIN	22.7 G

 

Greek- Style Frittata

Take 30 minutes to make this mouth watering morning meal, which packs a big beauty punch. The vitamin A in the spinach increases skin turnover, giving you that sought-after glow. Protein-packed eggs help form collagen, which improves skin’s elasticity, and give you a boost of the antioxidants lutein and zeaxanthin, which protect against UV damage.

Ingredients, serves 2

Prep: 10min Cook: 20min Total: 30min

• 2 C baby spinach leaves
• 1 1/2 C frozen diced potatoes, onions, and peppers (found bagged together in the freezer section)
• 4 large eggs
• 1/2 C crumbled feta cheese
• 1/2 C sliced grape tomatoes
• 1 tbsp olive oil
• 1/4 C non fat milk
• 1 tsp oregano

Directions

1. Preheat broiler on low. Meanwhile, heat a medium-size pan over low. Add spinach and cover until leaves have barely wilted (about 1 minute). Place in a small bowl and set aside. Wipe out pan.
2. Add olive oil to cleaned pan and heat over medium. Add potato-vegetable mixture, cover, and cook, turning occasionally, until potatoes are tender but firm (5 to 7 minutes). Set aside.
3. In a medium bowl, scramble eggs and milk. Add spinach, cheese, tomatoes, oregano, and salt and pepper to taste.
4. Spray an 8-to 10-inch ovenproof pan (not non-stick) with cooking spray and place over low heat. Cover bottom evenly with potatoes and pour egg mixture over top. Cook until eggs set (about 10 minutes). Place pan under broiler for 1 to 2 minutes to finish cooking top of frittata.

Nutritional Facts per serving

CALORIES	205.9 CAL
FAT	12.2 G
SATURATED FAT	3.9 G
SODIUM	343.4 MG
CARBOHYDRATES	13.2 G
TOTAL SUGARS	1.9 G
DIETARY FIBER	2.7 G
PROTEIN	12 G

 Strawberry- Kiwi Smoothie

Don’t have a lot of time in the morning? Blend up this 5-minute smoothie and get a hefty dose of skin-smoothing vitamin C from strawberries and kiwi. Vitamin C promotes collagen synthesis and prevents wrinkling.

Now that’s refreshing!

Ingredients, serves 2

Prep: 5min Cook: 0min Total: 5min

• 1 1/4 cups cold apple juice
• 1 ripe banana, sliced
• 1 kiwifruit, sliced
• 5 frozen strawberries
• 1 1/2 teaspoons honey

Directions

1. In a blender, combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.

Nutritional Facts per serving

CALORIES	86.9 CAL
FAT	0.3 G
SATURATED FAT	0.1 G
SODIUM	3.6 MG
CARBOHYDRATES	22 G
TOTAL SUGARS	16.5 G
DIETARY FIBER	1.7 G
PROTEIN	0.7 G

 

Fruit And Spice Cut Oatmeal

Besides being heart healthy, this steel-cut oats breakfast may improve your complexion. While instant oat meals are often packed with sugar, this recipe instead relies on spices, fruit, and a touch of honey for flavour. Sugar may contribute to wrinkles, and there’s research that shows that following a diet lower in refined carbs improves adult acne.

Ingredients, serves 2

Prep: 10min Cook: 30min Total: 40min

• 2 1/4 cups water
• 3/4 cup steel cut oats
• 1/8 teaspoon salt
• 1 large tart cooking apple (8 ounces), cored and chopped
• 1/4 cup chopped dates or dried figs
• 3 tablespoons honey
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon ground ginger
• 1% milk (optional)

Directions

1. In a medium saucepan, bring the water to a boil. Stir in the oats and salt and bring to a bare simmer. Cook for 15 minutes, stirring occasionally.
2. Stir in the apple, dates or figs, honey, pie spice, and ginger. Return to a bare simmer and cook, covered, for 15 minutes longer, or until the oats are tender but still have a slight bite to them. Spoon into bowls and stir in the milk or drizzle it over the top, if using.

Nutritional Facts per serving

CALORIES	216.8 CAL
FAT	2.1 G
SATURATED FAT	0.3 G
SODIUM	79.1 MG
CARBOHYDRATES	49 G
TOTAL SUGARS	26.4 G
DIETARY FIBER	4.8 G
PROTEIN	4.6 G

 

Omelette Italian- Style

Tomatoes add juicy flavour to this simple omelette, but they also boost skin health. Tomatoes are the number one skin-friendly vegetable. Studies show that eating these bright red veggies may help fight sunburn, boost collagen, and even reduce skin roughness.

Ingredients, serves 1

Prep: 5min Cook: 9min Total: 14min

• 1 tablespoon chopped onion
• 1 tablespoon chopped green bell pepper
• 1 tablespoon chopped tomatoes + more tomatoes for garnish
• 1 egg, beaten
• 2 egg whites, beaten
• 1/2 teaspoon italian seasoning
• 1 teaspoon grated Parmesan cheese

Directions

1. In a medium non-stick pan coated with cooking spray over medium heat, add the onion and peppers. Cook, stirring occasionally, for about 2 minutes, or until sizzling. Add the tomatoes. Cook for about 1 minute longer, or until just starting to soften. Add the egg and egg whites. Sprinkle with the seasoning. Reduce the heat to low and cook for about 5 minutes, lifting the cooked edges of the egg mixture with a fork so the uncooked egg can run underneath, or until the bottom is set. Cook for 1 to 2 minutes, or until the eggs are cooked through. Sprinkle with the cheese and fold the omelette in half.

Nutritional Facts per serving

CALORIES	122.7 CAL
FAT	5.6 G
SATURATED FAT	1.9 G
SODIUM	207.8 MG
CARBOHYDRATES	3 G
TOTAL SUGARS	1.8 G
DIETARY FIBER	0.6 G
PROTEIN	14.6 G

 

Banana Split Muffins

You’ll enjoy every last crumb of these surprisingly light breakfast muffins while treating your skin to some hydrating dark chocolate.  Beneficial compounds in dark chocolate increase skin hydration and decrease scaling. I recommend sticking to a 1 ok maybe 2  servings because too much sugar is a healthy skin don’t.

Ingredients, serves 10-12

Prep: 7min Cook: 13min Total: 20min

• 1 1/2 cups walnuts, coarsely chopped
• 1 1/2 cups all-purpose flour
• 3/4 cup semisweet chocolate mini baking chips
• 1 tablespoon baking powder
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/2 cup packed dark brown sugar
• 1/4 cup canola oil
• 1/4 cup fat-free plain greek yogurt
• 1/4 cup fat-free milk
• 1 large egg
• 1 very ripe banana, mashed (about 1/3 cup)
• 1 teaspoon vanilla extract

Directions

1. Preheat the oven to 190C. Coat a 12-cup muffin tin with cooking spray.
2. Measure 1/2 cup of the walnuts into a food processor and grind to a fine meal. Place the ground walnuts, flour, chocolate chips, baking powder, cinnamon, and salt in a large bowl and stir until thoroughly combined.
3. Combine the brown sugar, oil, yogurt, milk, egg, banana, and vanilla extract in a medium bowl and stir until smooth. Add the banana mixture to the flour mixture and stir until thoroughly combined. Stir in the remaining 1 cup walnuts and mix well (the batter will be thick).
4. Fill the muffin cups three-fourths full and bake for 13 to 15 minutes, or until the tops spring back lightly when touched. Remove the muffins from the pan and let cool on a rack.

Serving Suggestions

MAKE IT A FLAT BELLY DIET MEAL: Serve with 1 pear (103). Total meal: 390 calories

MAKE IT FASTER This batter is very thick, like cookie dough, so try using an ice cream scoop to fill the tins quickly and easily.

Nutritional Facts per serving

CALORIES	287 CAL
FAT	16.7 G
SATURATED FAT	3.2 G
SODIUM	234.1 MG
CARBOHYDRATES	32.9 G
TOTAL SUGARS	17 G
DIETARY FIBER	2.2 G
PROTEIN	5 G

 

Green Tea, Blueberry, and Banana Smoothie

Green tea is already known as a wonder drink that prevents heart disease and possibly amp up metabolism, but now you can add “beauty booster” to its list of benefits. Drinking green tea prior to going out in the sun may help decrease damage from UV rays, and its potent antioxidants may also provide protection against skin cancer.

Mixing in blueberries also increases the antioxidant power of this smoothie. Ellagic acid in blueberries may actually prevent skin damage.

Ingredients, serves 1

Prep: 5min Cook: 0min Total: 5min

• 3 tbsp water
• 1 green tea bag
• 2 tsp honey
• 1 1/2 C frozen blueberries
• 1/2 med banana
• 3/4 C calcium fortified light vanilla soy milk

Directions

1. In small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. In blender with ice crushing ability, combine berries, banana, and milk.
3. Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve

Recipe Tips

If stored for several hours in a Thermos, shake vigorously before pouring. The smoothie will be tasty but thinner than when freshly made.

Nutritional Facts per serving

CALORIES	269 CAL
FAT	2.7 G
SATURATED FAT	0.2 G
SODIUM	52.3 MG
CARBOHYDRATES	63.4 G
TOTAL SUGARS	38.5 G
DIETARY FIBER	7.8 G
PROTEIN	3.7 G

Whole Grain Cereal and Banana

Though cereal and fruit may seem like a basic breakfast, the benefits of this meal are anything but ordinary. Whole grains are chock-full of antioxidants, which are the key ingredients to a youthful complexion. Some cereals are fortified with zinc, which has a big beauty benefit. Zinc is nature’s anti-inflammatory mineral. It’s essential for building healthy collagen.

 

Ingredients, serves 1

Prep: 3min Cook: 6min Total: 9min

• 3/4 cup whole grain flakes cereal, law sugar and salt
• 1 small banana, sliced
• 2 teaspoons chopped walnuts
• 1 cup fat-free milk
• 3 ounces cooked turkey breakfast sausage

Directions

1. Combine the cereal, banana, walnuts, and milk in a bowl. Serve with the sausage.

Nutritional Facts per serving

CALORIES	399.2 CAL
FAT	5.6 G
SATURATED FAT	0.4 G
SODIUM	472.1 MG
CARBOHYDRATES	60.7 G
TOTAL SUGARS	28.7 G
DIETARY FIBER	9.3 G
PROTEIN	34.3 G

Sweet Potato Pancakes with Apple Horseradish Cream

Sweet potatoes have that wonderful sugary flavour, and they’re packed with skin-protecting perks. Beta-carotene in sweet potatoes is like edible sunscreen. Consuming carotenoids like beta-carotene is associated with less sunburn, and they’re converted to vitamin A, which keeps your skin soft and smooth.

These little nibbles are perfect for a weekend brunch served with anti-aging berries.
Savoury and slightly sweet, these griddle cakes are sure to leave you smiling. For a party, arrange on a festive platter and pass as finger food.

Ingredients, serves 10-12

Prep: 15min Cook: 15min Total: 30min

• 12 ounces sweet potato, peeled and shredded
• 12 ounces russet potato, peeled and shredded
• 1 medium onion, grated, excess liquid squeezed out
• 1 egg
• 1/4 cup whole wheat flour
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 3 tablespoons olive oil
• 1/4 cup light sour cream
• 1/4 cup low-fat mayonnaise
• 1/4 cup finely chopped apple
• 1 tablespoon prepared horseradish, squeezed dry

Directions

1. Preheat the oven to 200°F.
2. In a large bowl, combine the sweet potato, russet potato, onion, egg, flour, salt, and pepper. Form the mixture into 24 patties, approximately 2 tablespoons each and about 1 1/2 inches in diameter.
3. Heat 2 tablespoons of the oil in a large non-stick pan over medium heat. Add 12 pancakes and cook, turning once, for 7 minutes, or until golden and cooked through. Transfer to a baking sheet and keep warm in the oven. Heat the remaining 1 tablespoon oil and repeat.
4. Meanwhile, in a small bowl, combine the sour cream, mayonnaise, apple, and horseradish; mix well. Serve with the pancakes.

Nutritional Facts per serving

CALORIES	117.7 CAL
FAT	6.1 G
SATURATED FAT	1.2 G
SODIUM	165.8 MG
CARBOHYDRATES	14 G
TOTAL SUGARS	2.7 G
DIETARY FIBER	1.8 G
PROTEIN	2.2 G